How to Overcome Fear of Public Speaking

If you are afraid of public speaking, remember that you are not the only one with this fear. Feeling nervous when speaking is completely normal. Fortunately, you can overcome your fear of public speaking effectively. First, build confidence by knowing the topic well and preparing your speech well. Next, try using relaxation techniques to deal with feelings of stress. Besides, you need to face your worries so that you can dispel them. If you’re still having trouble, you should sign up for a class or reach out to someone who can help.

Table of Contents

Build confidence

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Be sure of the topic of the speech. If you’re afraid you’ll forget something or say the wrong thing, that’s normal. The best way to overcome this fear is to be well prepared. Read the information to get a clear understanding of the topic you are about to talk about. If you have time, you can find documents or videos online for a deeper understanding. ^{[1] X Harvard Business Review Trusted Source Go to Source}

When choosing a topic of speech, you should try to choose a topic that you already know.
If you don’t have much time, go online and read the first few resources that pop up. Make sure they are reliable sources.

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Write your speech to frame what you want to say. You don’t have to recite every word exactly, but it helps to write down what you’re about to say. Include a brief introduction to yourself and your topic in your outline, then write paragraphs that express the main ideas and supporting ideas. End with a conclusion that reminds the audience of the main points of your speech. ^{[2] X Research Source}

Your speech doesn’t have to be perfect. You can edit while practicing.

The other way around: Another quick and easy option is to outline what you want to say. Write down the main points to be presented as well as supporting evidence or points. You can even use this outline as a memo during your speech.

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Prepare an outline or flashcard to guide your speech. A notepad in hand while giving a speech will be very helpful if you forget what you are about to say. However, the note paper should not be too long because it is easy to get confused. Instead, you should write down the basic ideas of your speech on your outline or flashcards. That way, you can glance down and immediately find the key point that reminds you of something to say. An outline for a speech on the topic of recycling might look like this: ^{[3] X Trusted Source Mayo Clinic Go to source}

I. Limit dumping of garbage in landfills
- A. Reduce the amount of waste
- B. Landfill lasts longer
II. Saving resources
- A. Used to create new products
- B. Reduced use of raw materials
III. Calling consumers
- A. Can choose recycled products
- B. Brands that meet consumer needs

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Practice before speaking. You’ve probably heard the proverb “A hundred or not by hand”, and it’s true. You may not have the perfect speech, but practice will give you the confidence to step onto the podium in front of an audience. Start by reading it out loud. When you feel ready, you can practice speaking in front of a mirror. ^{[4] X Research Sources}

If your presentation has a time limit, you also need to set a deadline when you practice. You can then make adjustments to increase the length or shorten the speech.
First, listen to your voice. Feel the sound as you speak and make adjustments if necessary.
When standing in front of the mirror, practice gestures or facial expressions to see what is appropriate.

Coping with stage fright

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Smiling quickly releases endorphins that make you feel happy. The easiest way to regain composure is to smile, even if it’s just a fake smile. When we smile, our body naturally releases endorphins and makes us happier. Try to smile or think of something interesting to help you feel at ease quickly. ^{[7] X Research Sources}

Think of a scene from your favorite comedy. Another option is to read a joke that you find amusing.
If you can, watch memes on your phone so you can smile naturally.

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Take deep breaths to help your body relax. Inhale slowly through your nose as you count to 5. Next, hold your breath for 5 hours. Finally, exhale slowly when counting to 5. Do 5 such breaths to regain composure. ^{[8] X Research Sources}

If it’s time to step on stage, simply take a deep breath, draw the air into your stomach, then exhale through your mouth.
Deep breathing therapy can help you reduce stress in your body and quickly calm down.

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Place your hand on your forehead to calm the “fight or flight” reflex. Stage fright can stimulate the “fight or flight” reflex, in which blood automatically rushes to the arms and legs. However, you can bring blood back to your head by placing your hand on your forehead. Your hand sends a signal to your body to send blood to your head. This will help you focus your thoughts on the speech. ^{[9] X Research Source}

Blood rushes to the extremities during the “fight or flight” reflex as the body prepares for physical action.
You’ll start to feel calmer after a few minutes.

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Imagine you are giving a great speech. Visualization can help you feel like you’re actually going through what you’re drawing in your mind. Close your eyes and picture yourself doing a great job and people excitedly listening to you. Then imagine you end your speech and walk down to applause. ^{[10] X Research Source}

This can help you relax, as it gives you a sense of accomplishment.

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Use positive inner monologues to replace negative thoughts. It is normal for negative thoughts to creep into your mind before you step up to speak, but often these thoughts are not true. When a negative thought pops into your head, stop and acknowledge it, then resist its persuasion, and finally replace it with a positive thought. ^{[11] X Research Source}

For example, let’s say you catch yourself thinking, “I’m going to look stupid up there.” Fight this thought by asking yourself, “Why do I think this way?” and “What could happen?”, then say to yourself, “I prepared well, so I must look convincing.”

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Look for opportunities to practice public speaking in less stressful situations. The best way to reduce anxiety is to practice more, but this can be difficult when you’re nervous. Start small by speaking in front of a group of friends, volunteering to speak at a club in your local community, in front of small groups in class or at work. ^{[12] X Research Source}

For example, you can find public speaking groups on Vietnam Meetup.com. to look for opportunities.
Volunteer to speak in front of Scout groups.

Anxiety control

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List specific things that scare you. Write it down or read it out to deal with your worries. For example, maybe you’re afraid of saying the wrong thing or looking silly. Be as specific as possible about the factors that cause you stress. ^{[13] X Trusted Source Mayo Clinic Go to Source}

Common worries include: fear of being judged, fear of making mistakes, fear of unsatisfactory or poor performance.

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Fight anxiety by listing possible consequences. Ask yourself how likely your fear is. Then imagine how your presentation would go. Think about the positive things that could happen. This will help you see that your fears are less likely to come true. ^{[14] X Trusted Source Mayo Clinic Go to Source}

For example, let’s say you’re worried you’ll forget something to say. Remind yourself that you know the topic well and will take notes to remind you if necessary. Next, you can imagine yourself using flashcards during a presentation.
If what you’re afraid of does happen, push back your fear by thinking about what you’ve done to prevent the incident from happening again. For example, tell yourself that you have prepared well for your presentation and have also rehearsed it.

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Remind yourself that your audience will want you to succeed. You may feel like the audience is there to judge you, but it really isn’t. Audiences come to listen to you and learn useful things. They want you to make a good presentation, and they’re on your side. See them as your supporters. ^{[15] X Trusted Source Mayo Clinic Go to Source}

Think about how you feel when you listen to someone speak. Do you expect them to speak badly? Do you diligently catch their mistakes or notice how nervous they are? Probably not.

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Immerse yourself in the crowd before you speak to reduce fear. Go around the room and introduce yourself to everyone. Try to meet as many people as possible. This will help you feel part of the team and will be less anxious. ^{[16] X Research Source}

You can stand at the door when people come to greet them.
Don’t worry if you don’t meet everyone.
You may feel more confident during your presentation if you make eye contact with an audience you’ve met before, but this isn’t required.

Find support

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Sign up for a public speaking class to learn how to give a good presentation. Public speaking is a skill that almost everyone needs to learn. You can find a class online or at your local library, community center, or university. You’ll learn how to prepare a speech, deliver it well, and tips for engaging an audience. ^{[17] X Research Source}

If you want to improve this skill at work, find a public speaking class designed for business or professional speaking. You may even be sent by business owners to attend professional seminars.

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Work with a therapist to overcome severe agoraphobia. Sometimes we need help, and stage fright can be treated. A therapist can guide you in cognitive-behavioral therapy to face your fear and overcome it. You will learn to recognize the thought patterns and behaviors that cause stage fright. Next, you will learn how to work differently to overcome your fear. They also help you learn new ways to relax before giving a speech. ^{[18] X Research Sources}

Find a therapist online or get a referral from your doctor.
Ask your health insurance company if they will pay for your treatment.

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Ask your doctor about anti-anxiety medications if all else fails. You may not need medication, but sometimes it can help you deal with stage fright. Talk to your doctor to see if this is a good option for you. You will take medicine before your speech to help relax your mind. ^{[19] X Trusted Source Mayo Clinic Go to Source}

You should take your first medication while you are at home and have no plans to assess its effects on you.
You can take anti-anxiety medication if you need to speak in public at work but have difficulty.

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Join Toastmasters to practice public speaking in an encouraging environment. Toastmasters is a non-profit organization with branches in many countries. They will help you develop public speaking skills and create a safe environment for you to practice. Find a club in your area and attend their meetups. ^{[20] X Research Sources}

You can join a Toastmasters club to use their services. ^{[21] X Research Source}

Advice

Remember that you don’t look as nervous as you feel.
Only you know what you’re going to say, so you can change the timing of your speech. Don’t worry if you miss something because no one will know.

Warning

Don’t be too sensitive. People who don’t seem to be paying attention may be thinking about what you’re saying.

Steps